I am 46 years old and have run 2 45 for the marathon last year. Would love to run sub 240, Can anyone upload a plan they have followed to achieve this? HM pb 1h15, 5km 15:55. I love to follow a structed plan. Aiming for London 2021 so have plenty of time. Currently running 70 miles a week.
runningbacktheyears wrote:
I am 46 years old and have run 2 45 for the marathon last year. Would love to run sub 240, Can anyone upload a plan they have followed to achieve this? HM pb 1h15, 5km 15:55. I love to follow a structed plan. Aiming for London 2021 so have plenty of time. Currently running 70 miles a week.
You have the shorter distance PRs to run sub-2:40. Mileage looks good enough. Any thoughts as to why the 2:45 versus something faster? I think you should answer that question and then think about a plan. I like Pfitzinger but I adjust the workouts and long runs a bit. The general mileage structure is good. I just add in more volume/different threshold sessions mid-week and then add in some more long run spice since that plan really calls for MP 1 out of every 3 long runs.
Thank you for your reply. I think I was capable of 2 40 just didn't feel quick from the gun one of those days I think. I have looked at Pfizinger and like the idea of mileage just worried not enough speed in it. Then if I introduce speed ontop of the mileage is that an injury waiting to happen and does it defeat the point of his plan.
I would suggest that you try and work towards a marathon of 2hr 35 and using those paces in training so that going 2:40 will almost feel slow.
Yeah exactly why I said I adjust the training to fit my needs. I keep the structure/mileage but stack more Hansons/NAZ type mid-week workouts and long runs.
I think the mileage and medium long runs get you super strong, strong enough to tackle the distance at the pace you want to. I also think some of the down weeks are ok to incorporate. I like 1 in every 3 or 4 to just be a week of mileage, strides, and a long run without a planned workout. The volume alone is enough stress to the system but can help you stay healthy when you'll have 8 x mile @ T & 20 w./ 10 @ GMP the week after.
Helping wrote:
I would suggest that you try and work towards a marathon of 2hr 35 and using those paces in training so that going 2:40 will almost feel slow.
No. You have to train where you are right now to advance your fitness and not where you want to be. You can’t buy a big house with no money to cover it.
As your fitness develops so can your training paces.
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